Slow Cooker Moroccan Ng'ombe Yamphongo Chinsinsi

Zakudya Zofunikira (potumikira)

Zikhala - 238

Mafuta - 6g

Carbs - 19g

Mapuloteni - 27g

Nthawi Yonse 505 min
Konzani 25 min , Cook 480 min
Mapemphero 10 (1 chikho aliyense)

Mbalame iyi yafungo lokoma ya Moroccan imapangira zonunkhira zomwe mwakhala nazo kale. Ngati sizikupezeka, zimapezeka mosavuta ndipo zidzakuthandizani maphikidwe ambiri a FODMAP.

Izi zimatumikiridwa ndi couscous zopangidwa kuchokera ku tirigu wapamwamba-FODMAP, komabe quinoa, buckwheat groats, kapena mapira ndizitsulo zabwino kwambiri za FODMAP kwa azimunthu. Msuzi wobiriwira ukanakhala kuwongolera bwino, komanso.

Zosakaniza

• Mapaundi atatu a chuck roasts
• 4 supuni ya tiyi ya mafuta ya mafuta (adyo-inalowetsedwa, yogawanika)
• 1 chikho madzi (ogawanika)
• 2 kaloti wonyezimira (wothira, wodulidwa mu zipilala za ½-inch)
• 1 sing'anga parsnip (peeled, kudula ½-inch chunk s)
• 1 chikho cha leek masamba (finely akanadulidwa)
• Supuni 1 chitowe (nthaka)
• Supuni 1 tiyi (nthaka)
• Supuni 1 sinamoni (nthaka)
• Supuni ya supuni 1 (nthaka)
• Supuni 1 ya mchere
• ½ supuni ya supuni ya tsabola wakuda (mwatsopano)
• Supuni 2 bulauni shuga (kuwala kozungulira)
• 14.5-ounce amatha tomato (omasulira, osasunthika)
• Zakudya zokwana 1 pounds (cubed, khungu pa, zidutswa zidutswa 1-inch)

Kukonzekera

1. Sakani ndi kutaya mafuta ooneka kuchokera ku ng'ombe, ndi kudula mu cubes 1-inch. Mu skillet wamkulu pa sing'anga-kutentha kwambiri, kutentha supuni 2 za mafuta. Onjezerani theka la ng'ombe, popanda kuphwanyidwa, ndi kuwalola kuti afunike mbali imodzi popanda kusunthira. Ngati zidutswazo zili zakuda, patatha pafupi maminiti atatu, zitseni. Brown njuchi kumbali ina kwa mphindi 3 mpaka 4. Chotsani zidutswa za skillet ndikuyika pambali. Onjezerani ½ chikho cha madzi ku skillet ndikuwombera mitsuko yofiira. Onjezerani izi madzi kwa wophika pang'onopang'ono. Bwezerani skillet ndi supuni 2 zina zamtundu wa mafuta ndi bulauni mtolo wachiwiri wa ng'ombe. Bwerezerani kuwonjezera madzi ku skillet, kukopera ziphuphu zofiira ndi kuwonjezera madzi kwa wophika pang'onopang'ono.

1. Onjetsani kaloti, parsnip, masamba a leek, chitowe, turmeric, sinamoni, ginger, mchere, tsabola, shuga wofiira, ndi tomato kwa wophika wochepa. Gawani nkhumba yophika pang'ono padera pa masamba.
2. Pamwamba ndi mbatata, kuphimba ndi kuphika pamwamba kwa maola 6-8, malingana ndi wophika pang'onopang'ono. Mphodza ndi wokonzeka kutumikira pamene mbatata imakhala yopweteka ikabaya ndi mphanda. Kutumikira pa quinoa yophika kapena mpunga.

Zosakaniza Zosakaniza ndi Kusiyanasiyana

Sakanizani mbatata ndi makapu 4 a kabocha sikwashi (mapaundi 1), mbewu zimachotsedwa, kudula zidutswa za inchi imodzi. Palibe chifukwa chochizira, monga khungu limadya.

Kuti mupange kabocha sikwashi yotetezeka komanso yosavuta, tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda timene timakhala ndi mphamvu yapamwamba kwa mphindi zitatu pa sikwashi ya masentimita 1½, yaitali kwa sikwashi yaikulu. Yesani ndi mpeni waukulu wakuphika; Khungu liyenera kuperekera mpeni koma osati lofewa. Ngati khungu la squash likulimbana ndi mpeni, pitirizani kuika microwave iyo mu miniti yokwana 1.

Ikani mbali ya pansi pansi ndi kugawa sikwashi pang'ono kumbali imodzi ya tsinde.

Malangizo Ophika ndi Kutumikira

Bwanji osayambitsa mphodza musanagule ndikukwera khitchini yokometsera? Refrigerate izo m'mawa ndikubwezeretsanso chakudya chamadzulo.